You look at a salad and think "healthy."

You look at a burger and think "unhealthy."

You look at pizza and think "bad."

But none of those labels tell you if the food fits YOUR goals.

Let me show you how to see food clearly.

WHAT IS THE MACRO LENS?

A photographer uses a macro lens to see tiny details up close.

From a distance, you might see a flower. Up close with a macro lens, you see every petal vein, every grain of pollen, the exact structure of what makes up that flower.

Your nutritional Macro Lens works the same way.

From a distance, you see "healthy salad" or "unhealthy burger."

Up close with your Macro Lens, you see the actual composition: Protein, Carbs, and Fats (P/C/F).

Not judgments. Not labels. Just what the food is actually made of.

WHY THIS MATTERS

Most people assign arbitrary labels to food:

• "Salad = healthy"
• "Burger = unhealthy"
• "Pizza = bad"
• "Chicken and rice = clean"

But these labels don't tell you if the food fits YOUR goals.

Your goals:

• Hit your calorie target (deficit, maintenance, or surplus)
• Build lean mass while reducing fat mass (LM↑ FM↓)
• Fuel the 3 Powers (STRENGTH + ENERGY + ABILITY)
• Support body recomposition

To hit those goals, you need to see food clearly.

THE HIERARCHY THAT MATTERS

Before we go further, understand this:

#1: CALORIE GOAL
Whether you're in a deficit, maintaining, recomping, or carb cycling—hit your total calories first.

#2: MACROS (THE FUEL)
Once calories are handled, optimize your fuel:

PROTEIN → Builds muscle, supports recovery, protects lean mass in a deficit

CARBS → Fuels training, powers your brain, provides energy

FAT → Supports hormones, reduces inflammation, brain function

#3: QUALITY
Within your calorie and macro targets, choose quality foods when you can.

Want the complete explanation? → Read: Calories, Macros, or Quality - What Matters Most?

If you see food through the Macro Lens, you'll know if it fits.

REAL EXAMPLES: THE MACRO LENS IN ACTION

SALATA (The "Healthy" Trap)

You walk into Salata. It's a salad place—healthy, right?

You build your bowl:

• Double protein (great!)
• Toppings (sure!)
• Pita chips (adds crunch!)
• Dressing (tastes amazing!)

Through the Macro Lens:

• Protein: 50-60g (from double chicken)
• Carbs: 80-100g (from toppings, pita chips, dressing sugar)
• Fat: 60-80g (from dressing, cheese, nuts, avocado)

Total: 1,300-2,000 calories.

If your daily goal is 1,500-2,000 calories, you just ate an entire day's worth in one meal.

Is it "healthy"? Sure, by some definition.
Does it fit your goal? No.

The label "healthy" didn't help you. The Macro Lens did.

WHOPPER JR (The "Unhealthy" That Works)

Now look at a Whopper Junior through the Macro Lens:

What it's made of:

• Bun = carbs
• Patty = protein + fat
• Cheese = mostly fat, little protein (skip if watching fat)
• Ketchup = carbs/sugar (skip if watching carbs)
• Mustard = mostly sodium (minimal macro impact)
• Lettuce/tomatoes = veggies, fiber (always add these)

Get it without mayo, light ketchup, extra lettuce and tomatoes:

Through the Macro Lens:

• Protein: ~15-18g
• Carbs: ~30-35g
• Fat: ~12-15g

Total: ~320 calories.

Looks "unhealthy." But if it fits your calorie goal and you're hitting protein elsewhere? It works.

Want even better macros?

• Eat half the bun (reduce carbs)
• Double the patty (more protein)

MOD PIZZA (Build It Right)

Option 1: Build Smart

• Cauliflower crust mini (carbs)
• A few meats (protein)
• Light cheese (fat)
• Veggies (fiber, volume)

Through the Macro Lens:

• Protein: ~30-35g
• Carbs: ~40-50g
• Fat: ~20-25g

Total: 500-700 calories.

Option 2: The "Healthy" Salad

• Spring mix base
• Lots of toppings
• Dressing (2-3 servings)
• Croutons
• Cheese

Through the Macro Lens:

• Protein: ~20-25g
• Carbs: ~50-60g
• Fat: ~50-70g

Total: 900-1,200 calories.

The Macro Lens shows you which one actually fits.

We're not saying avoid salads or only eat pizza. We're saying: USE YOUR MACRO LENS to see what food is actually made of, then decide if it fits.

THE DOLLARS & NICKELS FRAMEWORK

Here's another way to understand macros:

Macros are like money.

• Quarters = one value (25 cents)
• Nickels = different value (5 cents)
• Dimes = different value (10 cents)

But they all add up to total dollars.

Same with macros:

• Protein = 4 calories per gram
• Carbs = 4 calories per gram
• Fat = 9 calories per gram

They all add up to total calories.

You Can't Just Chase One Denomination

You can't say "I only want quarters" and ignore that you're spending dollars.

Same way, you can't say:

• "I only care about protein" (ignoring total calories)
• "I'm avoiding fat" (still eating too many total calories)
• "Carbs make you fat" (but you're over your calorie goal)

All macros equal calories. You have to USE YOUR MACRO LENS to see both.

The Math in Action

Example Meal: Grilled Chicken Bowl

Ingredients:

• 6 oz chicken breast = 165 cal (39g P, 0g C, 3.6g F)
• 1 cup white rice = 206 cal (4g P, 45g C, 0.4g F)
• 1 cup broccoli = 31 cal (2.5g P, 6g C, 0.3g F)
• 1 tbsp olive oil = 119 cal (0g P, 0g C, 13.5g F)

Total Through Macro Lens:

• Protein: 45.5g × 4 cal/g = 182 calories from protein
• Carbs: 51g × 4 cal/g = 204 calories from carbs
• Fat: 17.8g × 9 cal/g = 160 calories from fat

Total Meal = 546 calories

The Macro Lens shows you:

1. What the meal is made of (P/C/F)
2. How each macro contributes to total calories
3. Whether it fits your targets

You can't just look at one number. You need both perspectives.

HOW TO APPLY THE MACRO LENS

STEP 1: Learn to Read Nutrition Labels

Every packaged food has a nutrition label. Here's what to look for:

Look at these numbers in this order:

1. Serving size (most important—people miss this)
2. Calories per serving
3. Protein (grams)
4. Total Carbohydrates (grams)
5. Total Fat (grams)

Example: Greek Yogurt

Label says:

• Serving size: 1 cup (227g)
• Calories: 130
• Protein: 23g
• Total Carbs: 9g
• Total Fat: 0g

Macro Lens breakdown:

• 23g protein × 4 = 92 calories from protein
• 9g carbs × 4 = 36 calories from carbs
• 0g fat × 9 = 0 calories from fat
• Total = 128 calories (label rounds to 130)

What you learn: This is almost pure protein. Great choice if you need to hit protein targets.

STEP 2: Break Down Restaurant Meals

Most restaurants don't have labels. You have to estimate.

Use the 4-Part Meal Structure:

1. PROTEIN BASE - What's the main protein? (chicken, beef, fish, eggs)
2. VEGETABLE VOLUME - What veggies are included?
3. SMART CARB - What's the carb source? (rice, bread, potato, pasta)
4. MEASURED FAT - Where's the fat? (oil, cheese, dressing, sauce)

Example: Chipotle Bowl

What you order:

• Double chicken (protein)
• Fajita veggies (vegetables)
• Half rice (carbs)
• Pico de gallo (vegetables/carbs)
• Sour cream ONLY (skip cheese and guac - choose ONE fat source)

Through Macro Lens:

• Protein: ~50-55g (from double chicken)
• Carbs: ~40-45g (from half rice + veggies)
• Fat: ~23-26g (from chicken + sour cream)

Total: ~600-650 calories

Fits? Yes. High protein, moderate carbs, controlled fat.

What NOT to order:

• Burrito with flour tortilla (+300 cal from tortilla alone)
• Full portion of rice (+100 cal)
• Cheese (+110 cal)
• Sour cream (+120 cal)
• Guacamole (+230 cal)

Total: ~1,300+ calories. That's your whole day for ladies! Half or 3/4 day for guys

Same restaurant. Different choices. Using Your Macro Lens shows you the difference.

STEP 3: Estimate Portion Sizes

When you can't weigh food, use hand measurements:

PROTEIN:

• Palm-sized portion = ~3-4 oz cooked = ~25-30g protein

CARBS:

• Cupped hand = ~1/2 cup cooked rice/pasta = ~25g carbs
• Fist-sized fruit = ~15-20g carbs

FATS:

• Thumb-sized = ~1 tbsp oil/butter = ~14g fat
• Small handful nuts = ~1 oz = ~14g fat

VEGETABLES:

• 2 cupped hands = ~2 cups veggies = ~10g carbs, minimal calories

These are estimates. For precision, use a food scale for 2-3 weeks to calibrate your eye. Then you can estimate accurately.

STEP 4: Track in Chronometer

Use a tracking app to see your Macro Lens in real time.

We recommend Chronometer because:

• Most accurate food database
• Shows macros AND micros
• Syncs with Apple Watch, WHOOP, Garmin
• Tracks your trends over time

How to use it:

1. Log everything you eat
2. Watch your daily totals (calories + macros)
3. Adjust portions to hit targets
4. Learn what foods fit your goals

→ Complete Chronometer Setup Guide

After 3-6 months of consistent tracking, you'll internalize portion sizes and food composition. Then you can eat without tracking.

But you have to earn that right through precision first.

COMMON MISTAKES WHEN APPLYING THE MACRO LENS

MISTAKE #1: Only Tracking Protein

What people do:
"I hit my 120g protein target, so I'm good."

What they miss:
They hit protein but ate 2,500 calories when their goal is 1,800.

The fix:
Track TOTAL CALORIES first, then make sure macros fit within that total.

MISTAKE #2: Avoiding Fat Because "Fat Makes You Fat"

What people do:
Cut out all fats. Eat only chicken breast, rice, and veggies.

What they miss:
They feel terrible. Hormones crash. Brain fog. Still not hitting goals because total calories are off.

The fix:
Fat doesn't make you fat. EXCESS CALORIES make you fat. Include 20-30% of calories from fat for hormone function.

MISTAKE #3: Chasing "Clean" Foods While Ignoring Totals

What people do:
"I only eat organic, grass-fed, gluten-free everything."

What they miss:
They're eating 2,200 calories of "clean" food when their goal is 1,600.

The fix:
Food quality matters, but AFTER you handle calories and macros. Clean food that doesn't fit your targets won't work.

→ Read: Calories, Macros, or Quality - What Matters Most?

MISTAKE #4: Not Measuring Cooking Oils and Sauces

What people do:
"I just use a little olive oil when I cook."

What they miss:
"A little" = 2-3 tbsp = 240-360 calories they didn't track.

The fix:
Measure oils, dressings, sauces. Fat is 9 calories per gram—it adds up FAST.

→ Read: 5 Keys to Tracking Calories & Macros Accurately

MISTAKE #5: Thinking "Healthy" Equals "Fits My Goals"

What people do:
Eat "healthy" salads, smoothie bowls, trail mix, protein bars without tracking.

What they miss:
That "healthy" smoothie bowl = 800 calories. The trail mix = 600 calories for a handful.

The fix:
Healthy ≠ low calorie. See what it's actually made of through the Macro Lens.

THINKING IN CALORIE BLOCKS + MACROS

Once you develop your Macro Lens, you can make fast decisions on the go.

Think in calorie blocks:

• Breakfast: 400-500 calories
• Lunch: 500-600 calories
• Dinner: 600-700 calories
• Snack: 100-200 calories
• Total: 1,600-2,000 calories

When you're eating out, ask:

1. Does this fit my calorie block?
2. Does this hit enough protein?
3. Is the fat controlled?

If yes to all three → it works.

This is how EAT Plans are designed.

We give you restaurant ordering guides (Whataburger, Chipotle, Chick-fil-A, gas stations, taquerias) that fit specific calorie blocks.

You're not stuck. You're not restricted. You're equipped to move.

When you get back home? Stick to your meal prep precisely.

But if you eat out sometimes and know what you're doing when you do, you can make progress without feeling like you have to completely change every aspect of your life.

→ Download the 21-Day STFU & EAT Plan (includes 21 restaurant ordering guides)

TRACKING & EARNING INTUITION

Do you have to track forever?

No. You don't have to track forever.

But you have to earn the right to do that.

The Problem with "Intuitive Eating"

Don't listen to this stuff about "intuitive eating" when you don't even have the intuition developed yet.

"You develop intuition you can trust.... from experience & exposure."

You haven't developed the intuition to get there yet.

If you stop tracking now:

• You will be intuitively NOT in shape like you want to be
• You will be intuitively NOT hitting your goals
• You will be intuitively confused about why nothing's working

You need to develop intuition through:

• Experience (doing it repeatedly)
• Precision (tracking accurately)
• Repetition (enough cycles to internalize)

After 3-6 months of consistent tracking, THEN you develop intuition.

Then you can say:

• "Okay, I know what this is."
• "I can float with this."
• "And when I want to get a little tighter, I can tighten up."

But you have to earn that through the precision and learning we're doing right now.

Use Chronometer to See It Visually

Make sure you use Chronometer (or another tracker) to start seeing this visually.

What you'll learn:

• What 30g of protein looks like on your plate
• How much fat is actually in "just a little dressing"
• Why you're not hitting your goals (you're off by 400 calories daily)
• Which meals fit your targets and which don't

After enough repetitions, you won't need the tracker.

You'll look at a meal and know:

• "That's about 600 calories"
• "Maybe 40g protein, 60g carbs, 20g fat"
• "Fits my lunch block"

That's earned intuition. Not guessing.

STOP LABELING. START MEASURING.

Food is not "good" or "bad."

Food has macronutrient content:

• Protein
• Carbs
• Fat

And those macros add up to calories.

If it fits your calorie goal AND your macro targets, it's okay.

That's the 80/20 rule in action:

• 80% of the time: Choose foods that fit your goals
• 20% of the time: Flexibility for life

Stop avoiding "unhealthy" food that fits your goals while eating "healthy" food that doesn't.

That doesn't make any sense.

THE MACRO LENS ELIMINATES CONFUSION

When you look at food through the Macro Lens:

• You see what it's actually made of
• You see if it fits your goals
• You make strategic choices instead of emotional ones

The "healthy" salad that derails you = doesn't fit.

The "unhealthy" burger that fits your macros = works.

The Macro Lens reveals truth. Labels hide it.

WANT TO LEARN MORE?

This article covers the fundamentals of the Macro Lens. But there's more to learn:

→ Calories, Macros, or Quality - What Matters Most?
The hierarchy that actually matters. Backed by 5 PubMed studies.

→ 5 Keys to Tracking Calories & Macros Accurately
The most common tracking mistakes that sabotage progress.

→ How to Use Chronometer for Macro Tracking
Complete setup guide for the tracker we use at DRXVE.

→ 5 Ways to Track Body Recomposition Progress
The scale lies. Learn how to measure real progress.

→ Body Recomposition Resource Hub
Browse all our nutrition education resources in one place.

READY TO APPLY THIS?

Education is step one. Execution is the next.

Two ways to start:

21-Day STFU & EAT Plan → FREE
Structured meal plans + 21 restaurant ordering guides (EAT Plans) + home recipes (COMP Bowls). Prove you can execute nutrition for 21 days using the Macro Lens.

DOWNLOAD FREE PLAN →

GO30 → $197/30 Days
Experience both the MACHINE Training Method and COMP Nutrition Method. Get your COMP Card (6-month body composition projections). Learn the complete system with coaching.

START GO30 →

Different doors, same house.

FOR BODY. FOR FAMILY. FOR LIFE.

THE SAVAGE LANDS 🌴

DRXVE - Pasadena, TX

Related Articles:

• Calories, Macros, or Quality - What Matters Most?
• 5 Keys to Tracking Accurately
• When Will I See Results?
• How Long Does Body Recomposition Take?